Exercise Variation is Overrated

Exercise Variation is Overrated
4/8/14

Stack.com

Many people think they need exercise variation to make progress. They swap out their main lifts during each training cycle, or they include numerous movements in their program. This is necessary because sooner or later, the body will adapt to a movement and stop improving, right?

Not so fast. Upon further review, this thinking could be halting your progress.

Many people think they need exercise variation to make progress. They swap out their main lifts during each training cycle, or they include numerous movements in their program. This is necessary because sooner or later, the body will adapt to a movement and stop improving, right?

Not so fast. Upon further review, this thinking could be halting your progress.

Three Things You Need to Know About Exercise Variation

1. After repeated exposure to an exercise, your body becomes accustomed to it. This is called adaptation.
2. Adaptation is a great thing.
3. Exercise variation limits the time you devote to each movement and stalls adaptation.

When you adapt to a movement, you perform it more effectively. You keep better form, which is important for activating the intended muscles and reducing injuries. Proper form allows you to safely use more resistance. More resistance (e.g., more weight) yields strength and muscle gains.

Performing a movement less frequently can limit you to lighter weights and hinder your exercise technique.

Technique is a skill, and as with all skills, the more you practice, the more you improve. Altering your program limits the time you work on technique for each movement. Olympic weightlifters and raw powerlifters make strength gains with no changes in body weight, because they practice the same lifts multiple times a week. They improve technique; they improve their skill. Who do you think will Deadlift more effectively: a lifter who Deadlifts twice a week, or someone who does it every few months? The less often you perform a lift, the less you practice and the more you leave to chance.

Source:

http://www2.stack.com/a/exercise-variation